[RECIPE] Zucchini cannelloni

Available all year round, this lengthy, green (or yellow) fruit (yes, technically it’s a fruit) is a member of the summer squash family and is often referred to as a courgette.

While zucchinis are usually served cooked – either steamed, boiled, grilled, stuffed and baked, or fried – as part of a meal or as a standalone item, they are ideally eaten raw as they consist of 95% water and are, therefore, wonderful for hydration.

They are also an excellent source of dietary fibre, which protects the colon against cancer, aids proper digestion and reduces constipation.


  • 1 large zucchini
  • ½ cup Kalamata olives
  • ½ cup sun-dried tomatoes
  • ½ cup of soaked pine nuts
  • 1 handful arugula leaves
  • 1 tbsp nutritional yeast
  • 1 tbsp fresh lemon juice
  • Pinch of salt & black pepper

When browsing through your local fruit and veg shop or market, look for zucchini squash that still has flowers attached as they offer the freshest and juiciest variety. A sleek, smooth and firm zucchini that has bright-coloured skin is what you want with every purchase. Store your zucchini in a perforated plastic bags inside a refrigerator drawer.


  1. Process the Kalamata olives, sun-dried tomatoes, lemon juice, and salt and pepper into a sauce.
  2. Add the pine nuts and process lightly, until the nuts are chunky.
  3. Using a potato peeler, slice the zucchini lengthways.
  4. Roll the zucchini into tubes like cannelloni.
  5. Place cannelloni onto arugula leaves.
  6. Add the sauce.
  7. Top with nutritional yeast.
  8. Garnish with spring onion.

Recipe by Alani Keiser, plant-based diet and lifestyle consultant, and author of the Raw Seasons series of recipe books and Nutrish ‘n Delish


Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

One Comment

  1. Anthony Reply

    Why does the picture show a baked dish while the recipe does not indicate any baking? The picture shows cheese baked to a slight brown and the recipe doesn’t call for cheese topping. I don’t get it…

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